Teriyaki Flank Steak - Chef Abbie Gellman MS, RD, CDN

Teriyaki Flank Steak

Chef Abbie Gellman RD

Flank Steak is a delicious and easy cut of beef to make at home. How about for your next date night? Watch Terry learn how to make this teriyaki flank steak for his upcoming romantic rendezvous.

How To Make Teriyaki Flank Steak

Place all of your marinade ingredients in a large sealable bag or container and mix well.  Add steak to the bag and place in refrigerator for at least 30 minutes and up to 8 hours.  Next, heat a grill pan to medium-high heat and cook about 7 minutes per side for medium to medium-rare.  Transfer to a cutting board with foil, and let rest for 10 minutes.  This allows all the juices to soak into your meat!  Thinly slice crosswise and enjoy!

Flank Steak Nutrition

The flank steak is located below the Loin and is lean and flavorful.  It is best when it is braised or marinated and grilled like we do for this Teriyaki Flank Steak!  3 ounces of flank steak contains about 160 calories and 23 grams of protein.  Your body uses protein to build and repair tissues, to make enzymes, hormones, and help build bones, muscles, and skin!  Flank steak is a great source of Niacin, Vitamins B6 and B12, Phosphorus, Zinc, and Selenium.

Why use a Marinade?

A marinade adds flavor to foods and tenderizes them by starting to break down some of the tough proteins.  Acidic ingredients like vinegar, wine, and fruit juice start this tenderizing process.  We use pineapple juice in my Teriyaki Flank Steak to both add a sweet, tangy flavor and to tenderize.  There is an enzyme in Pineapple, called bromelain, that divides the proteins in the meat making it more tender.  Marinades also prevent the meat from drying out on the grill.

For safety purposes, be sure to refrigerate your meat while marinating and don’t use the leftover marinade on your finished cooked product.  You want to dispose of the marinade after using it to prevent the spread of dangerous bacteria.

Other ways to tenderize Meat

There are many ways to tenderize a tough cut of meat.  You can physically tenderize it by pounding it on your counter.  To do this, place your meat between two pieces of wax paper and pound it with a kitchen mallet, saucepan, or rolling pin.

Salting your meat also tenderizes it by helping break down the proteins before cooking.  You can place a good amount of salt on the beef for an hour before cooking, rinse the meat under water, and cook!

You can also slow-cook your meat over low heat to break down the collagen which yields a tender product.  And of course, you can marinate the meat like we did in the Teriyaki Flank Steak!

What to serve with your Teriyaki Flank Steak

Want to make this more of a complete meal?  Pair your flank steak with a salad and a grain like farro!  It would be delicious with my Baked Asparagus with Lemon, Sautéed Mushrooms, or Roasted Orange Avocado Salad!

Similar Pages

Looking for similar recipes?  Try my Dutch Oven Pot Roast, Greek Lamb Meatballs, and Pepper Beef Stir Fry with Peanuts.

Resources

“Flank Steak.” Beef, Cattlemen’s Beef Board and National Cattlemen’s Beef Association, 2020, http://www.beefitswhatsfordinner.com/cuts/cut/2458/flank-steak.

 

flank steak

TERIYAKI FLANK STEAK

5 from 1 vote
Print Pin Rate
Course: Main Course
Keyword: steak
Prep Time: 10 minutes
Cook Time: 20 minutes
resting time: 10 minutes
Total Time: 30 minutes
Servings: 4 servings
Author: Chef Abbie Gellman RD

Ingredients

Marinade:

  • ½ cup low sodium soy sauce
  • ¼ cup pineapple juice
  • 4 cloves garlic chopped
  • 4 tablespoons ginger chopped
  • 1 tablespoon maple sugar
  • 1 teaspoon sesame oil
  • ¼ teaspoon red pepper flakes
  • ½ teaspoon salt

Steak:

  • flank steak 1-2 pounds

Instructions

  • Place marinade ingredients in large sealable bag or container and mix well. Add steak and place in refrigerator. Let marinate at least 30 minutes and up to 8 hours.
  • Heat grill pan to medium-high and cook ~7 minutes per side for medium-to-medium-rare. Transfer to cutting board, tent with foil, and let rest for 10 minutes. Thinly slice crosswise.

Video

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